1. Turkey Pumpkin Stew

    Chickpea SlawThis comforting winter soup is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!

    If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

    Servings: 12

    Here’s what you need…

    • 1 Tablespoon coconut oil
    • 1 small yellow onion, chopped
    • 1 fennel bulb, chopped
    • 1 small butternut squash, peeled, seeded and chopped
    • 2 teaspoons fresh ginger, minced
    • 1 lb ground turkey
    • 1 (14oz) can diced tomatoes in sauce
    • 1 (14oz) can pumpkin
    • 4 cups chicken broth
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup parsley, chopped
    1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
    2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
    3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

    Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.


  2. Chickpea Slaw

    Chickpea SlawIf you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber.

    Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!

    Servings: 8

    Here’s what you need…

    • ⅓ cup fat-free plain Greek yogurt
    • 1 Tablespoon white balsamic vinegar
    • 1 Tablespoon water
    • ¼ teaspoon kosher salt
    • Freshly ground black pepper
    • 1 (15 oz.) can low-sodium chickpeas, rinse and drained
    • 2 ½ cups sliced packed green cabbage
    • 2 stalks celery, thinly sliced
    • 2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots
    1. In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine.
    2. Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.

    Nutritional Analysis: One serving equals: 214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein


  3. Red Bean and Lentil Casserole

    Red Bean and Lentil CasseroleIs there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

    This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

    Servings: 8

    Here’s what you need…

    • 1 teaspoon olive oil
    • 1 large onion, peeled and finely chopped
    • 1 teaspoon garlic, peeled and finely chopped
    • 1 red bell pepper, seeded and chopped
    • ½ cup dry sprouted lentils, such as Puy or green
    • 2 ½ cups low-sodium, organic vegetable broth
    • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • ¼ cup white wine
    • 1 (14oz) can chopped tomatoes
    • 1 (15oz) can kidney beans, drained and rinsed
    • ½ cup shaved Parmesan cheese
    • Salt and pepper to taste
    • Grated parmesan cheese (optional)
    1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
    2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
    3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
    4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
    5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
    6. Serve immediately, or freeze remaining portions in individual servings.

    Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein


  4. Janine’s Success Story

    janine-headshotJanine has lived in Corpus Christi for about 35 years and we met each other at church during this time. Our youngest daughters are the same age and besides being a long time client, I consider Janine a trusted friend.

    A Few Favorite Things

    As a recently divorced and empty nester, Janine finds plenty of time to do one of her favorite things … hiking.

    In Texas, she takes trips to Lost Maples, Garner State Park and Enchanted Rock at least once a year. The Big Bend Area is on her bucket list and yearly you might find her hiking in Colorado as well as periodically in Northern Michigan.

    Last year she took a little different trip that included hiking 4 + weeks in Spain along the “Northern Way” of the Camino de Santiago (Camino del Norte) pilgrimage trail.

    Janine has trained off and on at YPB for years to help prepare her for this type of hiking, originally for strength and endurance and most recently to help with balance.

    “As I age, my balance is getting much worse and when hiking, on occasion, I find myself on ledges where good balance is critical. I also hike with a pole these days to help assure balance, but appreciate the additional training I receive at YBP.”

    Nature photography is also a favorite pastime and a group of us get together to go “photo chasing” once in awhile at area wildlife refuges and anyone is welcome to join us anytime. We manage “meet ups” for photo chasing or just walking out doors for exercise through a private Facebook group called “Walk the Way”

    Training at YPB

    Janine has trained with us many different ways over the years.

    • Private shared with one of her daughters
    • Private … that she gave up while going through a divorce process and trying to figure out finances.
    • Most recently through small group training that she really enjoys.

    “Through all that training though, I wasn’t being as mindful about eating. I know enough about health and fitness to know that diet is about 80% of the process, so I decided to try the Muffin Top Meltdown Challenge to kick start weight loss and learn more about developing a healthy eating lifestyle.

    I wasn’t sure how I would feel about the whole competition thing and weekly weigh-ins. Turns out it was just what I needed to begin losing the weight. Whenever I felt like cheating or felt like I was still hungry after eating the day’ planned meals, I would remember my team and the weigh in.

    My team and the other teams were wonderful “accountability and support” systems through out the competition. I have been recommending the challenge to friends and will do it again in the future.”

    Janine-Client-Testimonial.PNG
    Janine ended up losing 13.55#’s of fat, 3.75″ overall and reduced her body composition over 3%. Stay tuned for our NEXT Muffin Top Meltdown Challenge and be sure to ask Janine to be YOUR team leader!


  5. My endorsement goes to …

    Did you vote?

    I didn’t vote early and stood in line for a while to cast my vote Tuesday morning.

    No matter what your beliefs are … and who you do or don’t support, it’s a good thing to live in a free country. I’m grateful to be an entrepreneur and create my own future.

    I depend on MYSELF. Plain and simple, and that’s very empowering.

    I can create any life I want in this world, I just have to have a plan to get there and allow my Higher Power to manage the agenda.

    You want to know who and what I support?

    I support taking control of our own future. I support surrounding ourselves with people who challenge us to be our best. I support making a positive impact in our community.

    I’ve been investing in coaches, trainers, programs, and products for nearly 20 years now. Investments that help me take my business to the next level so I can expand my impact on the community and create financial freedom for my family.

    Deborah-Carver-jacket.jpgSo today, I give Dr. Deborah Carver-Hodges my FULL endorsement 🙂

    Dr. Hodges is coming to Corpus Christi to present Conservative Ways to Prevent Alzheimer’s Dementia and Tips on Optimal Brain Health Thru Exercise and Ketones.

    Learn how to improve your brain health thru exercise and nutrition with neurologist, Deborah Hodges. She has been practicing neurology for 18 years currently in San Antonio and previously in Corpus Christi. She specializes in headache medicine but sees all neurological conditions.

    It is resources like this one that’ll help you take real control over your wealth and health in the future.

    I see too many clients who are missing out on a massive amount of changing the situation of their health because they are not tapping into the “right” combination of exercise and nutrition.

    Don’t fall into this category!

    But first, this is FREE! So whether you are a local reader of my newsletters or *out of town, this seminar is available to you.

    November 19th
    10 – 11am
    Your Personal Best Training Studio
    4102-E S. Staples St., Corpus Christi, TX 78411


    Here’s the link to check it out and learn more
    —–

    I lost my Dad in January this year and have a personal interest in forms of dementia and the aging body. I attended Deborah’s seminar in September for my own information and just know what she presents will interest you.

    She is a very soft sell on some products that can help you with managing the ketones part of the nutrition that I have only sampled at this point. Her information was so solid I’ve been experimenting on my own with the information she provided.

    For example; butter and coconut oil in my coffee to introduce good fats to my brain first thing in the morning.

    Do yourself a favor and join me.

    I’ve ordered 50 seats (that’s all that will fit in my studio) and have one with your name on it. I know it will be a sell out so click below and register today. Because this course is being taught live, you’ve only got a limited time to sign up.

    Check out the FREE Brain Health Talk HERE
    —-

    Yours in all things Health and Fitness,

    Capture-7.JPG

    Lisa G. Wright, CFT – FAS
    (361) 549-4604
    Your Personal Best Training Studio

     
     
    P.S. I ONLY endorse that which I fully, 110% believe in. If you’re serious about stepping up your exercise and nutrition to the NEXT level, then make sure to check this out while you can (Click HERE)

    *We will video the presentation and offer this and her power point for those readers who are out of town the week following the 19th.


  6. Meaty Comfort Chili

    Comfort ChiliCold days call for warm, hearty comfort food and, boy, do I have the perfect recipe for you today. This Meaty Comfort Chili has all of the warmth, flavor and comfort that you could ask for in a healthy dinner. This recipe tastes even better the next day!

    You have several serving options with this chili. You could serve it in bowls, topped with a sprinkle of cheese, a dollop of sour cream and a sprinkle of fresh green onions. You could scoop it over freshly baked sweet potato. You could use it to dress up a serving of scrambled eggs. You could serve it, chilled, over a large salad. The possibilities are endless. Enjoy!

    Servings: 12

    Here’s what you need…

    • 6 oz. hot turkey Italian sausage, loose
    • 1 yellow onion, chopped
    • 1 cup chopped green bell pepper
    • 1 Tablespoon garlic, minced
    • 1 lb ground beef
    • 1 jalapeno pepper, chopped and seeded
    • 2 Tablespoons chili powder
    • 2 Tablespoons coconut sugar OR honey
    • 1 Tablespoon ground cumin
    • 3 Tablespoons tomato paste
    • 1 teaspoon dried oregano
    • ½ teaspoon freshly ground black pepper
    • ¼ teaspoon salt
    • 2 bay leaves
    • 1 ¼ cups Merlot or other fruity red wine
    • 1 (28oz) can no-salt-added whole tomatoes, undrained and coarsely chopped
    • 2 (15oz) cans no-salt-added kidney beans, drained
    • Sour cream (optional garnish)
    • Shredded cheese (optional garnish)
    • Green onion (optional garnish)
    • Diced tomatoes (optional garnish)
    1. Heat a large heavy bottomed pot over medium-high heat. Add the sausage, onion, bell pepper, garlic, ground beef and jalapeno to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.
    2. Add chili powder, coconut sugar, cumin, tomato paste, oregano, black pepper, salt and bay leaves and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.
    3. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with the garnishes.

    Nutritional Analysis: One serving equals: 284 calories, 1g fat, 79mg sodium, 28g carbohydrate, 12g fiber, and 16g protein


  7. Mango and Black Bean Chicken Salad

    Mango Chicken SaladHere’s a salad recipe that’s hearty, quick and satisfies even the pickiest of eaters! With tender, roasted chicken, flavorful black beans and sweet, tangy mango, this salad hits every flavor note without guilt. Whether you’re making a quick dinner, a lunch-to-go, or serving up a meal for company – this salad is truly a winner.

    As another serving option, you could present the salad on large lettuce leaves or place over shredded green cabbage. Also feel free to experiment with the ingredients – swap out the black beans for your favorite type bean and switch up the protein from chicken to turkey or sausage. Enjoy!

    Servings: 6

    Here’s what you need…

    • 1 (15oz) can of black beans, drained and rinsed
    • 1 small mango, pitted, peeled and diced
    • 1 cup chopped roasted chicken, chopped
    • 1 Tablespoon fresh lime juice
    • ½ teaspoon crushed red pepper flakes, or more to taste
    • 1 Tablespoon fresh orange juice
    • 3 Tablespoons fresh cilantro, chopped
    • Salt and pepper, to taste
    1. Combine all of the ingredients in a large bowl and refrigerate until you’re ready to serve. Enjoy!

    Nutritional Analysis: One serving equals: 287 calories, 2g fat, 24mg sodium, 44g carbohydrate, 11g fiber, and 22g protein


  8. Energy Packed Oatmeal

    oatmealIngredients:

    ¼ c Steel Cut Oats
    1 Scoop Chocolate Protein Powder or Vanilla
    ½ c Blueberries
    1 tsp Cinnamon
    1 Tb. of Chia Seeds & Hemp Seeds – optional

    Directions: 

    1. Cook steel cut oats according to package directions.
    2. Mix in blueberries, protein powder, and cinnamon. Makes 1 serving.

    Printable Recipe – Click Here


  9. Green Smoothie

    green-smoothie-picIngredients:

    1-2 c Spinach or Kale
    ¼ c Berries
    ½ Banana
    1 Tb. Chia Seeds
    1 Tb. Hemp Seeds
    1 c Water, Almond Milk, or Coconut Milk/Water

    Directions: 

    1. Place all ingredients together in a blender.
    2. Blend until smooth then enjoy. Makes 1 serving.

    Printable Recipe – Click Here


  10. My Blunder

    1916609_10208486276140007_6262359462314618655_nWhat kind of person are you, early or late to your appointments?

    Me? I tend to run behind and get there on time … usually.

    My husband on the other hand likes to get everywhere 20 minutes early (with a book or crossword puzzle in tow to kill the extra time). While admirable, I’ve been unable to adopt his good habit.

    Recently, I bought a couple of tickets to hear “Heaven & Earth: The Art of Listening” at TAMUCC’s Performing Arts Center for Tuesday evening at 7:30. Btw … I am not a “night” person.

    I have to take measures toward self-care to stay out late, especially on a week night. I had to stop working early, take a nap and scheduled one of my team to train my 6 am group class the next morning.

    I agreed to leave the house BEFORE 7:00 pm to get to the concert 20 minutes early like my husband prefers. It was a date night after all.

    We arrived in a good frame of mind looking forward to our evening. I went to the ladies room.

    When I came out John was motioning to me with a forefinger beckoning curl and a halfcocked grin on his face. He thanked me? For the first time in our marriage I had managed to arrive somewhere early …

    … ONE WEEK EARLY!

    Jeeze!

    John asked if I would like to go get a flu shot instead. I went along with the suggestion because suddenly I was all dressed up with nowhere to go.

    I hope you enjoyed my blunder and that as we all age, perhaps you could relate.


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